How Much Water Should I Drink Before, During, and After a Workout?

Hydration is key to maximizing your workout performance. It’s generally recommended to drink at least 500ml of water two hours before exercising, followed by 200-300ml every 15-20 minutes during your workout. After exercising, aim to replenish with 500-700ml of water for every kilogram lost during the session.

Signs You’re Not Drinking Enough

Dehydration can significantly impact your performance and health. Here are some signs to watch for:

• Thirst: Feeling thirsty is your body’s first signal that it needs more fluids.
• Dark Urine: Dark yellow urine is a clear indicator of dehydration.
• Fatigue: Lack of hydration can lead to increased fatigue and decreased energy levels.
• Dizziness: Feeling lightheaded or dizzy during workouts can be a sign of dehydration.

What to Do About It

To combat dehydration, consider the following strategies:

• Set Reminders: Use your phone to remind you to drink water regularly.
• Flavor Your Water: If plain water doesn’t appeal to you, try adding fruits or herbs for flavor.
• Use a Hydration App: Track your water intake with apps designed to help you stay hydrated.

Upgrade Your Hydration with Bluewater Flow

Consider incorporating functional beverages into your hydration routine. Bluewater Flow offers a refreshing way to stay hydrated while enjoying the benefits of enhanced hydration.

For more details, visit our website or contact us at sales@bluewatergroup.com.